The desire to have one’s child is one of many people’s deepest longings. Proper nutrition can improve fertility. Learn more about optimal nutrition when trying to conceive here.
Why nutrition affects fertility
A balanced diet has a positive effect on hormone levels, can reduce cycle disorders, and ideally prepares the body for pregnancy.
“A change in diet to a nutrient-rich diet with plenty of vegetables, whole grain products, and vegetable oils can be an important step if you want to have children,” says Julia Icking, a certified nutritionist.
The food we eat provides important nutrients for the maturation of healthy eggs. A 2014 study (PREPARE study) shows that women who follow a Mediterranean diet have up to 40 percent higher rates of success in fertility treatments.
Key nutrients for fertility
Proper nutrient intake forms the foundation for optimal fertility. Certain vitamins, minerals, and fatty acids play a particularly important role in egg maturation, hormonal balance, and pregnancy preparation.
Folic acid: More than just protection against malformations
Folic acid is not only known for protecting against malformations in the embryo. It also improves fertility itself. Women with regular folic acid intake have an approximately 30 percent lower risk of impaired ovulation.
- Recommendation: 0.3 milligrams daily for healthy people and 0.4 milligrams additionally if trying to conceive
- Example sources: Spinach (100 g – 0.145 mg), whole-grain bread (100 g – 0.034 mg), oranges (100 g – 0.0222 mg), peas (100 g – 0.078 mg)
Omega-3 fatty acids for hormone balance
Polyunsaturated fatty acids, especially omega-3 fatty acids, support hormone synthesis, egg maturation, and early embryonic development.
- Recommendation: 1-2 portions of fish per week
- Example sources: salmon, mackerel, walnuts, linseed oil, high-quality olive oil
Iron for a regular cycle
A balanced iron level is crucial for a regular cycle. Iron deficiency can lead to irregularities and impair fertility.
- Recommendation: Women of childbearing age should consume 16 milligrams of iron daily
- Example sources: legumes such as lentils (100 g – 2.64 mg), whole-wheat pasta (100 g – 1.28 mg), spinach (100 g – 3.67 mg), ground beef (100 g – 3 mg)
Tip: Vitamin C from citrus fruits or bell peppers improves iron absorption from plant sources. Combine iron-rich foods with these natural sources of vitamin C.
Vitamin D: Often underestimated
Vitamin D is found in almost all reproductive organs and supports important processes in egg maturation and implantation—an important factor for women trying to become pregnant. However, dietary intake of vitamin D is very limited.
- Recommendation: 20 micrograms daily
- Example sources: Fatty fish, egg yolk, and some types of mushrooms; additionally, sunlight on the skin is needed
Antioxidants: Protection of germ cells from oxidative stress
Antioxidants such as vitamin C and vitamin E can influence reproductive function by neutralizing free radicals. There is evidence that vitamin C, in particular, improves pregnancy rates.
Example sources: colored fruits and vegetables (berries, citrus fruits, peppers), nuts, whole grain products, green tea, and vegetable oils.
Iodine & Selenium for thyroid function
These trace elements are essential for healthy thyroid function, which in turn regulates hormone levels. Optimal thyroid function is a prerequisite for a regular menstrual cycle.
- Recommendation: 150 micrograms of iodine and 60 micrograms of selenium daily
- Example sources: iodized table salt (1 g – 15 to 25 µg iodine), mackerel (100 g – 39 µg selenium), rye bread (100 g – 3 µg selenium)
Dietary supplements: useful or excessive?
Not all important nutrients can be optimally obtained through diet. Folic acid supplementation is recommended for those trying to conceive. Vitamin D supplementation can also help in cases of proven deficiency.
It is best to always consult your doctor before taking any dietary supplements.
Nutrition tips: Avoid these foods if you want to have children
A balanced combination of the right foods provides the body with all the essential nutrients and creates optimal conditions for pregnancy. However, some foods are best avoided if you’re trying to conceive.
- Highly processed foods: Unhealthy trans fats not only disrupt natural egg maturation but are also linked to ovarian infertility, miscarriages, and endometriosis. Jorge Chavarro of the Harvard School of Public Health in Boston confirms these connections.
- Alcohol: As a cell toxin, alcohol can harm general health and thus also the reproductive organs.
- Excessive caffeine consumption: Whether caffeine harms fertility is controversial. However, caution is advised when consuming caffeine during pregnancy.
- Nicotine: Cigarette smoke negatively affects ovarian function and the hormonal cycle responsible for egg maturation.
Fulfilling the desire to have children: What else is important
In addition to a balanced diet, the following factors also contribute to fertility:
- A healthy body weight supports hormonal balance, especially underweight, which often leads to irregular cycles.
- Moderate and regular exercise not only supports overall health but also blood circulation to the reproductive organs.
- Stress can disrupt hormone balance – relaxation techniques such as yoga or meditation can help.